Eric,
First off thank you for posting here and giving us all your knowledge. It is very much appreciated.
I have been working out religiously since Feb 05 starting at 242lbs 20+bf at 6’2". I have come down to 230lbs 18bf. My work outs at first three months were Mon, Wed, Fri, all excercises were 1x8-10reps excercises in order: squats, leg ex, leg crls, db pullovers, bb mill. press, seated rows, bench, bb bicep crl, skull crushers, pull ups, dips, standing calf raises and 2x25 abs. I took a month off because I injured my low back doing shoulder presses with out a back support(dumb, I know) and the past three months I have been doing the following routine.
Mon: Chest and Back
Bench 3x8-10 75% and adding 10lbs each time.
incline bench 3x8-10
db flat flyes
dips 2x15 third to failure.
WG Pull ups
Seated rows
db rows
good mornings(smith machine)
t bar rows
2 sets abs.
WED: Legs
Squats 3-4x6x10 usually adding 20lbs
Hack sqts
Leg press starting at 4plts going to six
Leg ext 3x8-10 adding 10lbs
Leg crls
Single Stnding Lg Crls
Standing Calf raise 3x15 adding 20lbs
abs
FRI:Shldr and Arms
db arnolds 3x8-10 adding 5lbs
db lat raise
db bent over rear raise
shrugs 3x8-10 adding 10lbs
bb bicep curls 3x8-10 adding 5lbs
incline alt bicep curls
skull crusher
pushdowns
abs
I have a couple of concerns. I don’t do any cardio and I am still dropping weight. I knew that I would drop weigth, but I would really like to be at 240lbs+ at about 10%bf.
The other is that my legs are getting stronger not showing size and my shoulders and chest don’t seem to be gaing any strength or very little.
I eat about 4 meals daily. Oats eggs in the morning, tuna snacks and chicken rice and veggies for lunch and dinner.
What would you recommend to address my concerns.
Thank you for your time.
SD
Bumping this up for tonight…
Nothing out of the ordinary, although I would make sure to be using single-leg plyos such as split squat cycle jumps, one-legged broad jumps, etc.
[quote]Jagrazor wrote:
any particularly good moves for a cyclist? Any particularly good sources?
[/quote]
sdtrnsplnt,
First off, you CAN do shoulder presses without back support. In fact, I’d prefer that people do them that way if they’re going to shoulder press at all!
That’s beside the point, though. Moving on with some comments in no particular order…
-
Drop the foo-foo exercises from your programming and focus on compound movements. At your level of experience, you don’t need flyes and leg extensions.
-
For God’s sake, man, drop the SMITH MACHINE GOOD MORNINGS (Lord, I’m cringing as I type that)!
-
Unless you’re dealing with cables, stay off pulleys.
-
Variety is good, but you’ve still got too much. You don’t have to do every exercise you can think up in the same session.
-
I’d recommend that you either pick a program from this site that’s already written or hire a competent coach to write some programs for you. Even 2-3 months with a good coach is enough to get you on the right path to writing your own programs.
-
Eat more often and up your total calories. Focus your intake in the morning and post-exercise. 6-8 meals beats four anyday.
-
Don’t step on the scale too frequently. Lift heavy, eat right, and focus on performance. Then, just let the chips fall where they may. Step on the scale once a week at most. Worry about how you perform, feel, and look, and you’ll be much better off.
-
Find a good training partner or lifting crew.
-
Lack of strength and size gains can be due to a number of things, including overtraining, lack of sufficient caloric intake, insufficient recovery, selection of inappropriate exercises/frequency/intensity/volume, or just plain old lack of effort (not saying that’s what it is).
-
Remember that you could still be progressing, but your newbie gains could be slowing down, so you perceive it as stagnation (when in reality, you’re just becoming “normal” with your gains).
EC,
A week or two ago I asked you about static stretching after a workout and you said you have clients stretch right after the workout but have your athletes whom you know will do it, stretch about 4-6 hrs after the workout. I feel that I am very inflexible, especially in my hips, is there anything wrong with stretching at both times, as well as throughout the day? Thanks,
TR
Stretch as often as you can, regardless of time. The only exception would be first thing in the morning; wait at least 30-60 minutes and take a hot shower before doing any full ROM stretching, especially at the hips and lower back.
[quote]bigTR wrote:
EC,
A week or two ago I asked you about static stretching after a workout and you said you have clients stretch right after the workout but have your athletes whom you know will do it, stretch about 4-6 hrs after the workout. I feel that I am very inflexible, especially in my hips, is there anything wrong with stretching at both times, as well as throughout the day? Thanks,
TR[/quote]
hi there eric how are things? I was wondering if there are any rules as far as what training parameters can be used in the same session. Obviously it seems like rep work can be done when ever. However, what about isometrics, eccentrics, strength-speed, speed-strength, concentric strength, etc. Would some of these qualities be best trained with other ones. On the flip side of that would it be best to not train some of these qualities together.
I also wanted to tell you quickly that I agree, i bet your saying wow big deal he agrees(just kidding), that total body sessions would probably be best suited for in season. It is just to hard to combine all the necessary elements needed within a total body system without completely burning out. Total body training might be good as a good change of pace every once and a while or maybe during periods when your time able to visit the gym is limited but as far as using it as the main structure of training I just dont find it possible.
Hi Eric,
A few weeks ago whilst using the lat pulldown I felt a sharp stretching/ pulling pain on the top of my left shoulder at the end of the eccentric movement. It would only occur on some sets and not others, but disappeared after a while. I thought it would be a good idea to do mainly rowing type exercises and to drop OH presses completely and decrease the amount of chest pressing volume.
However just recently, I can still feel the same pulling type sensation as I do certain rowing movements, these being pronated seated cable rows (~shoulder width grip), chin ups (but pull ups are fine), machine t-bar with pronated grip (bb rows seem to be fine) and the hammer high row. It just feels like something is being stretched out hard at the top of thes houlder as they protract forwards.
I can do most pressing type movements fine, except for dips and flat bb bench where I can sometimes feel the shoulder twinge a little.
I’ve been stretching my chest + lats daily and doing a lot of ER movements on upper body days, I thought the rowing would help but not sure why I feel that huge pulling sensation. Can you give soem suggestions on what I should focus on to remedy the problems? Thanks
Eric,
I have a three weeks cycle of Superdrol and was wondering for my program if it would be ideal to use it. I’m currently in the first week of Chad’s Perfect 10 routine ( http://www.t-nation.com/readTopic.do?id=725763 ) . I wasn’t sure if this program would be ideal because of all the variety of lifts it contains, and I wasn’t sure when to start the 3 week cycle during the program. Or should I save it and use it for a more stagnant routine.
Thanks!
RetailBoy
EC
Total Body Functional Profile by Gray
Your thoughts on it? In terms of information provided? Especially movement based
Eric,
Wrote to you a few weeks ago about my shoulder issue from doing the close grips. Ordered the Buchberger 12 today. I have a few oddities I’d like your thoughts on. I’m using my shoulder horn with 2.5lb weights for sets of 20. Shocking how tough it is for the injured side and how it starts to tremble after 10 or so. Anyway, I tried to put my light JS band on the doorknob and do the cross body external rotations. Not sure what to call these. Anyway, I can’t get ANY strength in this motion. Tried them lying on my side on a bench and using the 2.5’s and still couldn’t hardly manage a rep. It’s amazing. Also, it feels as though my right scapula is just free floating and detached. As I said before, my Chiro said the serratus wasn’t firing in the back when I did a pushup. When I do laterals, curls, whatever, my scapula can’t fixate very well at all. Anchored to nothing. So, I’ve tried to do some various rehab motions on top of the rotations, like prone trap raises and lat shrugs (doing a reverse shrug motion on the lat pulldown by squeezing my blades together. Only a 3-4 inch motion I read from Hatfield). No matter what, I cannot seem to get the serratus and any other muscles at the lower inside border of the rt. scapula to contract at all. How do I rehab something that seems to be dead? Must I just be patient, seek ultrasound or touch therapy, or ??
Thanks Eric,
DH
[quote]Eric Cressey wrote:
sdtrnsplnt,
- I’d recommend that you either pick a program from this site that’s already written or hire a competent coach to write some programs for you. Even 2-3 months with a good coach is enough to get you on the right path to writing your own programs.
[/quote]
Eric,
Thank you for the advice. It is really very helpful. I never thought that I may be over doing it with the excercises.
The question I do have is that I live in San Diego and trainers/coaches seam to be a dime a dozen. What type of question s or criteria should I be asking/looking for of/in a coach?
[quote]brotzfrog10 wrote:
I was wondering if there are any rules as far as what training parameters can be used in the same session. Obviously it seems like rep work can be done when ever. However, what about isometrics, eccentrics, strength-speed, speed-strength, concentric strength, etc. Would some of these qualities be best trained with other ones. On the flip side of that would it be best to not train some of these qualities together.[/quote]
I’m not of the school of thought that says one can only train a single quality in the same session. Remember that we encounter eccentric, isometric, and concentric muscle actions in everything we do in the real world; why would we want to separate them in training? I tend to pair overcoming body weight isometrics with speed-strength work, although it really doesn’t go much beyond that.
Give it time; you’ll learn how to structure it properly. Your problem right now is that you’re trying to prioritize everything; don’t lose sleep at night if you can’t hit every strength quality with a variety of exercises in every single session. Your body is smarter than you think; it remembers pretty well. 
Make sure that you’re focusing on keep the scapulae DOWN as you row; it sounds like you’re really letting the upper traps take over. This will increase scapular anterior tilt and mechanically decrease the subacromial space, thus leading to further impingement on an irritated supraspinatus (which is my likely guess for the culprit). It could also be a levator scapulae strain…or both.
Switch to neutral and supinated grips on your rows; that’ll open up the joint for you a bit. Integrate the pronated stuff later on. If it hurts, don’t do it…or reset and do it right.
[quote]xil wrote:
Hi Eric,
A few weeks ago whilst using the lat pulldown I felt a sharp stretching/ pulling pain on the top of my left shoulder at the end of the eccentric movement. It would only occur on some sets and not others, but disappeared after a while. I thought it would be a good idea to do mainly rowing type exercises and to drop OH presses completely and decrease the amount of chest pressing volume.
However just recently, I can still feel the same pulling type sensation as I do certain rowing movements, these being pronated seated cable rows (~shoulder width grip), chin ups (but pull ups are fine), machine t-bar with pronated grip (bb rows seem to be fine) and the hammer high row. It just feels like something is being stretched out hard at the top of thes houlder as they protract forwards.
I can do most pressing type movements fine, except for dips and flat bb bench where I can sometimes feel the shoulder twinge a little.
I’ve been stretching my chest + lats daily and doing a lot of ER movements on upper body days, I thought the rowing would help but not sure why I feel that huge pulling sensation. Can you give soem suggestions on what I should focus on to remedy the problems? Thanks[/quote]
Hey Eric, I’m currently just getting started as a student in exercise and physiology and love reading your work. I seperated my AC joint in January (Grade 1-2 with a good amount of clavicular elevation… that bad boy is still popped up) I hurt it pulling something off the floor in a one handed snatch like position. I worked on stabilizing the joint concentrating on scapular retraction(medial trapezus, rhomboids, etc…), depression and serratus work. On the whole I got lazy with my training in general but am looking to get back to it hard and heavy this fall.
In preperation I started the neanderthal no more program 3 weeks ago as the shoulder needs all the help it can get and my laziness shows in my posterior chain and core. Are there any changes you would suggest for someone with the above mentioned previous injury… nothing in the workouts or the GPP causes me any pain when working out, but I am noting some increased imingement in the shoulder out of the gym… any thoughts?
Chad writes good programs; it’ll be better than anything a novice trainee or someone uneducated/unexperienced in the field could come up with. The only way to know for sure is to give it a shot and see how you respond.
Kind of a personal guideline, but I don’t comment on AAS or pro-hormones. Given my affiliation with athletes competing in drug-tested federations, it’s a conflict of interest for me to comment. I take a position of informed non-involvement. Thanks for understanding.
[quote]retailboy wrote:
Eric,
I have a three weeks cycle of Superdrol and was wondering for my program if it would be ideal to use it. I’m currently in the first week of Chad’s Perfect 10 routine ( http://www.t-nation.com/readTopic.do?id=725763 ) . I wasn’t sure if this program would be ideal because of all the variety of lifts it contains, and I wasn’t sure when to start the 3 week cycle during the program. Or should I save it and use it for a more stagnant routine.
Thanks!
RetailBoy[/quote]
Good book if you understand what you’re looking for. As a frame of reference, it was the course text for a first-year master’s physical therapy course I took. Probably too much for you, but I’d definitely recommend his DVD series and seminars.
[quote]bigpump23 wrote:
EC
Total Body Functional Profile by Gray
Your thoughts on it? In terms of information provided? Especially movement based[/quote]
Remember that things tend to shut down immediately when injuries arise. The serratus is the first to go with any sort of scapulohumeral pathology (just like the VMO of the knee).
I might hold off on the shoulder horn for now; the less fixed the motion, the better. They can cause pain for some, too.
The light JS band is too thick; get a theraband.
I would get to an orthopedist for a thorough evaluation and possibly an s-ray and MRI. Chances are that he’ll get you to a PT for some ultrasound and training to correct your scapular dyskinesis patterns. In the meantime, stay the course. Add in some specific protraction work (scap push-ups) and keep working to strengthen the scapular retractors and external rotators. Ice as much as possible.
[quote]Disc Hoss wrote:
Eric,
Wrote to you a few weeks ago about my shoulder issue from doing the close grips. Ordered the Buchberger 12 today. I have a few oddities I’d like your thoughts on. I’m using my shoulder horn with 2.5lb weights for sets of 20. Shocking how tough it is for the injured side and how it starts to tremble after 10 or so. Anyway, I tried to put my light JS band on the doorknob and do the cross body external rotations. Not sure what to call these. Anyway, I can’t get ANY strength in this motion. Tried them lying on my side on a bench and using the 2.5’s and still couldn’t hardly manage a rep. It’s amazing. Also, it feels as though my right scapula is just free floating and detached. As I said before, my Chiro said the serratus wasn’t firing in the back when I did a pushup. When I do laterals, curls, whatever, my scapula can’t fixate very well at all. Anchored to nothing. So, I’ve tried to do some various rehab motions on top of the rotations, like prone trap raises and lat shrugs (doing a reverse shrug motion on the lat pulldown by squeezing my blades together. Only a 3-4 inch motion I read from Hatfield). No matter what, I cannot seem to get the serratus and any other muscles at the lower inside border of the rt. scapula to contract at all. How do I rehab something that seems to be dead? Must I just be patient, seek ultrasound or touch therapy, or ??
Thanks Eric,
DH
[/quote]
Make sure to find someone who practices what he preaches. If they don’t look/act the part and regularly participate in something along these lines, don’t give them the time of day. Certifications are a start and could definitely help out someone at your level, but the more advanced you get, the less they should mean to you. When you look at their credentials, consider what they’ve done for continuing education after they got those initial certifications.
Don’t discount the value of online coaches, either. I keep quite a few clients online, and for an individualized program with full tech support, it’s actually more affordable than even a few sessions with your local bonehead personal trainer.
[quote]sdtrnsplnt wrote:
The question I do have is that I live in San Diego and trainers/coaches seam to be a dime a dozen. What type of question s or criteria should I be asking/looking for of/in a coach?[/quote]
AC joints are a bitch, as the restraints to excessive movement are purely ligamentous in nature. Unfortunately, there isn’t any real muscle strengthening you can do to tighten up the laxity in the joint. The scapular stability emphasis of that program will definitely get you pointed in the right direction with your continued rehab, but it won’t do much to actually correct the problem at hand.
Things to avoid would be large volumes of full ROM bench pressing and any sort of open-chain speed work (push jerks and speed benches, although plyo push-ups are generally okay).
[quote]matticus wrote:
Hey Eric, I’m currently just getting started as a student in exercise and physiology and love reading your work. I seperated my AC joint in January (Grade 1-2 with a good amount of clavicular elevation… that bad boy is still popped up) I hurt it pulling something off the floor in a one handed snatch like position. I worked on stabilizing the joint concentrating on scapular retraction(medial trapezus, rhomboids, etc…), depression and serratus work. On the whole I got lazy with my training in general but am looking to get back to it hard and heavy this fall.
In preperation I started the neanderthal no more program 3 weeks ago as the shoulder needs all the help it can get and my laziness shows in my posterior chain and core. Are there any changes you would suggest for someone with the above mentioned previous injury… nothing in the workouts or the GPP causes me any pain when working out, but I am noting some increased imingement in the shoulder out of the gym… any thoughts?[/quote]